Push jerk 3,3,2,2,1,1 1000 m row 3 rounds 20 Shoulder to over head 20 pull ups Then 1000 m row 3 min rest 100 ab
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Am5,6,9,11 pm 4,5,6
Front squat 5 reps @70% EMOM for 8 mins WOD “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead
Am 5,6,9,11 pm 4,5,6
3x ME hsp 1 min rest WOD Chief 5 rounds of: 3 min AMRAP 3 power cleans 135-96 6 push ups 9 air squats
5,6,9,11Am/ 4,5,6 Pm
CrossFit Total Back squat “20 mins to find 1 rep Max” Shoulder press “15 mins to find 1 rep Max” Dead lift “20 mins to
10:30 12:00
Oly class 10:30 to 12:00 Open gym 11:00 to 12:00
Team WOD 8 am
Team Wod 8 am World wide Wod 10 am If anyone would like to compete in the world wide WOD you can. Your score will
FBO Fitness 